Recipe Summary

20 mins
4 mins to 6 mins at 450° per 1/2 inch thickness of fish


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450°F. Lightly coat a 9x9x2-inch baking pan with nonstick coating; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into two serving-size pieces, if necessary. Measure thickness of fish.

Instructions Checklist
  • Place flour in a shallow dish or small bowl. In a second shallow dish whisk together egg white and milk. In a third shallow dish combine bread crumbs, almonds, and thyme. Coat both sides of fillets with flour. Dip fillets in the egg mixture; dip in bread crumb mixture to coat.

Instructions Checklist
Instructions Checklist
Instructions Checklist
  • Place fish in prepared pan. Drizzle with oil. Bake until fish begins to flake when tested with a fork (allow 4 to 6 minutes per 1/2-inch thickness of fish).

Nutrition Facts

252 calories; total fat 11g; saturated fat 1g; polyunsaturated fat 3g; monounsaturated fat 6g; cholesterol 49mg; sodium 142mg; potassium 571mg; carbohydrates 13g; fiber 1g; sugar 1g; protein 25g; vitamin a 49IU; vitamin c 1mg; thiaminmg; riboflavinmg; niacin equivalents 3mg; vitamin b6mg; folate 32mcg; vitamin b12 1mcg; calcium 61mg; iron 1mg.